Fitness Motivation Tip – I Can Do This

Maybe you woke up this morning feeling a bit down, or maybe you feel like giving up. We are all human and we are entitled to have our down days. If you are having any doubts today about something then repeat after me “I CAN DO THIS”. Write it on the back of your hand and keep on looking at it throughout the day.

Like me on Facebook and get daily motivation…

Owen

Fitness Motivation - I CAN DO THIS

I CAN DO THIS

Advertisements

The Difference Between Weight Loss and Fat Loss

Is there a difference between weight loss and fat loss?

If, like many people, you said yes, you guessed wrong. Fat loss and weight loss are not the same thing at all. In fact, they are not even close.

If you browse the diet book section of your local bookstore, or surf the Web, you will see that most books and diet programs contain the words weight loss in their title or subtitle. Most diet programs are about weight loss, which is the incorrect approach to this whole area. As a trainer and author specializing in healthy fat loss and fitness, I recommend you only concern yourself with taking off excess fat.

Here is why. Weight is good, not bad; you do not want to lose weight, and most importantly for your health, you do not want to lose muscle. Our weight is made up of tissue, muscle, bone, blood, fat, water, and the rest of our physical body. Muscle, like every other component of our physical make-up, is most important. And fat is also a necessary, vital part of our physical make-up.

It is excess body fat that is the big problem. Having excess body fat, being fat, increases your risk of heart attack, stroke, diabetes, hypertension and many other serious diseases. And perhaps most serious of all, if you can get more serious than a heart attack or a stroke, is that excess body fat is being linked to many more types of cancers than previously known.

Excess fat is bad news and that is what I urge you to focus on, fat loss. The following is so important it bears repeating: you do not want to lose weight. That is just a convenient way of avoiding the word fat. Fat has ugliness attached to it. No one likes to be called fat or think of themselves as fat, so we say overweight, portly, rotund, chubby and use other phrases like take off pounds, lose weight, or take off inches.

We can play word games, deny it and dance all around the fact that we are fat and we have to lose fat. But it is more effective and realistic to just face up to the job at hand, which is to lose excess fat. And in fact, once they take 100 percent responsibility for doing just that, many people become highly motivated and do the job more quickly and easily.

Healthy Eating Plan

Healthy Eating Plan

In my many years working in fat loss and fitness, I have learned what I believe is the best way to take off excess fat fast, healthfully and permanently. And that is through adopting a balanced, plant-based diet of whole, fresh, natural foods, and doing daily exercise.

The type of program I recommend is simple and ferociously effective. It does not include diet foods made with reduced fat. No low carb, no carb nonsense. No fat blaster pills. No processed, packaged foods delivered to your door. No meal replacement shakes or herbal remedies that melt fat away. I strongly urge my clients and readers to stay away from all these bogus and often dangerous weight loss approaches. Unfortunately, they are unending and many people are eager to buy into magic bullets or shortcut ways for losing fat.

It is legitimate to ask why is a balanced, plant-based diet of whole, natural foods so effective at losing fat. The answer is simple and irrefutable: there is no more effective way to lose fat permanently than to cut out all the fat that comes with eating animals and animal food products like dairy and eggs. And permanently eliminating all refined, processed and fast foods from your diet. These are loaded with sugar, salt and added fats, including hydrogenated fats/oil, one of the worst substances you can put in your body. Put even more simply, we are what we eat.

That is the difference between fat loss and weight loss, and the difference between the approach I recommend and all the books and programs touting weight loss.

If you are interested in permanently, healthfully losing all the excess fat you want to lose, I urge you to adopt a balanced, plant-based diet of whole, fresh, natural foods, without meat, poultry, fish, dairy products or eggs.

When you do this, along with getting daily exercise, you will really start to see the excess fat on your body melt away. Healthfully and permanently.

—————————————

voxifit

To Diet or Follow a Healthy Eating Plan

HEP - Healthy Eating Plan, I want to get fit and healthy and look better and lose weight

HEP – Healthy Eating Plan

An all too common myth is that dieting, no matter the method, will make you healthy. Losing weight can be approached from two directions: the healthy and the unhealthy way. Making long term lifestyle choices will help you lead a healthy lifestyle, lose weight and get you to your healthy weight range while short term crash diets will set you up for failure.

As a Personal Trainer I am often faced with the topic of Nutrition and planning it. Rightfully so, as I believe it plays about a 70% role in the contribution towards the health and aesthetic goals you are looking to achieve. The saying: “You are what you Eat”, really rings true for me as our bodies are one of the most high performance, complex machines ever given to us. You wouldn’t just put any old oil or fuel in a Ferrari would you, well why then don’t we treat our bodies even better than that.

Today i will address the nutrition topic and more specifically, the question of whether there is a difference between dieting and following a healthy eating plan.

Dieting and the tide of diet books that came out was brought about primarily after people learnt that bodybuilders could manipulate their body fat and weight by changing ratios of macro-nutrients or even eliminating completely a certain macro-nutrient to achieve the desired effect. Most of these diets however are extreme and not easily maintainable long term, if at all and take precision like discipline to implement. The effects are also sometimes very temporary and once the person returns to a more normal eating plan they find they blow up or smooth out.

The medical field was also responsible for developing certain types of diets that helped address problems such as obesity, adult onset diabetes, high cholesterol, gout, and other special needs that patients had in order to try and help them back to a state of normality or “health”. With the help of dietitians and other specialists in nutrition the governments of countries also developed the food guide pyramid, which is supposed to cover all basis and lead to optimal health. We have over the years however found the recommendations of the food guide pyramid to be flawed as it does not account for individual dominating body types, genetic differences, gender, intolerance’s and current weight status of each individual. If every person followed the food guide pyramid, I believe we would have an even bigger prevalence of obesity and deficiencies.

So, having said all of the above, I believe there is a difference between a diet or dieting to change body composition or achieve extreme results faster, and following a lifestyle based healthy eating plan.

A diet is something you do for a certain amount of weeks or months to get yourself into the shape you want to be in, e.g. coming out of winter hibernation mode and then panicking to get into shape fast for vests & summer bikinis. The problem is that usually this may involve extremely low calories, cutting out certain food groups, exact caloric amounts per meal, militant discipline, slight starvation, using ergogenic aids etc.

A healthy eating plan however looks rather at implementing healthy eating principals into your daily lifestyle that can be maintained over a lifetime.

These are principals such as:

  • Portion control
  • Eating low GI carbohydrate foods
  • Keeping empty calories to a minimum
  • Eliminating simple sugars
  • Eating complete protein with most meals
  • Adding more raw foods to your diet
  • Eating foods high in fiber
  • Staying away from hydrogenated saturated fats
  • Keeping wheat based carbohydrates to a minimum
  • Note eating heavy starch and carbohydrate meals late at night
  • Snacking often on healthy food choices
  • Drinking enough water to stay hydrated
  • Taking in daily multivitamins and Omega 3

Final Thoughts

Instead of obsessing over calories, food measurements and drastic changes to your eating habits, simply being healthy will help you lose weight without all of the math. Healthy foods are typically lower in calories than unhealthy ones. If you replace soda, chips, doughnuts and cookies with foods such as vegetables, fruits, lean meats, 100% whole wheat bread/pasta, brown rice, nuts and legumes, your calorie count will naturally go down, you’ll enjoy your food and improve your overall health at the same time.

Yes losing weight by eating healthy foods might be slower than going on a crash diet, however it will be a lot easier for you to adjust to which will guarantee your long term success. Imagine if you could just go to the beach anytime knowing you looked good instead of having to starve yourself for 2 weeks to lose weight.

Thanks to Jason Hough for a great article.

Owen

voxifit

 

New Years Resolutions

The new year is just around the corner and that means new years resolutions. The 3 new years resolutions i hear all the time are:

  1. I am going to start a diet
  2. I am going to start exercising
  3. I am going to stop smoking

Now, out those 3 which one  is achieved? ….NONE!. Do you agree or not?

Honestly it amazes me at how people “wait” for the right time to start a fitness program. It’s been said that as long as we are looking for an excuse we will always find one. In my experience, most people understand that starting a fitness program is  something they should do, however there always seems to be something getting in their way.

Here are the top 4 reasons for not working out, that i hear all of the time, and my replies when i hear them:

  1. Gym is expensive – My reply “It costs nothing to workout at home”.
  2. I’m too tired – My reply “Exercise is proven to boost energy levels and attitude”
  3. It’s boring – My reply “Well its a fact that if you don’t enjoy something you won’t stick with it. There are plenty of other activities you could do. Take up dancing, zumba, basketball, cycling etc.”
  4. I am too busy – My Reply ” Well it comes down to your goals and priorities. If you really really want to be fit and healthy then it has to become a priority. Only if you really want it will you make the time and effort. Schedule a workout time in your calendar and plan your days. Step out of your comfit zone and make it work for you”

If we are looking for excuses we will find them. Always. Stop looking for excuses and go get fit.

What ever new years resolution you have, start doing it today. Do it for yourself:)

Like me on Facebook and get daily motivation…

Owen

voxifit

Don’t forget to let us know what type of fitness site you would like. What type offitness site is missing? What type of fitness site is needed. Head on over to ourresearch blog  and have your say.

Fitness Motivation - A year from now you'll wish you had started working out today.

Start Working Out Today

Weight Loss is Like Driving

Hey Guys,

I found this today and thought it would be very appropriate since its the weekend.

Have a great weekend.

Like me on Facebook and get daily motivation…

Owen
voxifit

Fitness Motivation - Weight loss is like driving

Weight loss is like driving